Time of day 5:15 PM
Distance 10.50 mi
Shoe Air Pegasus (wh/bl)
Comments Belmont loop, kept it relaxed.
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Thursday, October 13, 2011
Tuesday, October 11, 2011
Tue October 11th - Strides - 8.5mi
Time of day 5:00 PM
Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments Schuylhill Loop. From mile 2-8 I alternated running hard 400s and easy 400s. Legs were feeling heavy and dead. The strides were around 5k effort, the easy recovery was just over 7 min pace. Left the watch at home to try and focus on effort and form, staying on my toes for each 400 and recovering with 30m easy before progressing back up to 5K pace. Legs never truly loosened up but wasn't any more tired in the end than in the beginning. Thinking about racing this weekend for another good workout.
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Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments Schuylhill Loop. From mile 2-8 I alternated running hard 400s and easy 400s. Legs were feeling heavy and dead. The strides were around 5k effort, the easy recovery was just over 7 min pace. Left the watch at home to try and focus on effort and form, staying on my toes for each 400 and recovering with 30m easy before progressing back up to 5K pace. Legs never truly loosened up but wasn't any more tired in the end than in the beginning. Thinking about racing this weekend for another good workout.
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Monday, October 10, 2011
Mon October 10th - Easy Run - 10.5mi
Time of day 5:00 PM
Distance 10.50 mi
Shoe Air Pegasus (wh/bl)
Comments Scuylkill River/Banks. Ran in long shorts and without a watch in hopes of instigating a slow relaxed non stressful run. Im sure I still pushed the pace slightly harder than necessary. Tried to chill most of the run. Eventually got passed by an angry lady on roller blades around mile 8. She seemed upset that I wouldn't give her the whole 8ft path, as she yelled "passing" numerous times in my ear. I could have let this slide, but instead picked up the pace until the next hill and intentionally ran right behind her for about 800meters returning the favor with my own "passing" taunts. Its the simple things in life I guess...
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Distance 10.50 mi
Shoe Air Pegasus (wh/bl)
Comments Scuylkill River/Banks. Ran in long shorts and without a watch in hopes of instigating a slow relaxed non stressful run. Im sure I still pushed the pace slightly harder than necessary. Tried to chill most of the run. Eventually got passed by an angry lady on roller blades around mile 8. She seemed upset that I wouldn't give her the whole 8ft path, as she yelled "passing" numerous times in my ear. I could have let this slide, but instead picked up the pace until the next hill and intentionally ran right behind her for about 800meters returning the favor with my own "passing" taunts. Its the simple things in life I guess...
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Sunday, October 9, 2011
Sun October 9th - Long Run - 14mi
Time of day 5:00 PM
Distance 14.00 mi
Shoe Air Pegasus (wh/bl)
Comments Need to stop missing training days over the next month. Mileage is suffering. Ran out to Philly University, up the painful Midvale Hill. Cut back into Kitchens lane, and returned along Kelly drive from Wissahickon park. I was wondering why my legs were not feeling fresh, especially with yesterday off. I was rolling under 6:20s by the last 45. dehydrated for most of the run and started to cramp in my back after 1 hour. stopped for water twice, but kept the pace up. Need to relax on the following easy days and take my time. Im loosing my patience on the longer runs.
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Distance 14.00 mi
Shoe Air Pegasus (wh/bl)
Comments Need to stop missing training days over the next month. Mileage is suffering. Ran out to Philly University, up the painful Midvale Hill. Cut back into Kitchens lane, and returned along Kelly drive from Wissahickon park. I was wondering why my legs were not feeling fresh, especially with yesterday off. I was rolling under 6:20s by the last 45. dehydrated for most of the run and started to cramp in my back after 1 hour. stopped for water twice, but kept the pace up. Need to relax on the following easy days and take my time. Im loosing my patience on the longer runs.
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Fri October 7th - Easy Run - 10mi
Time of day 6:00 PM
Distance 10.00 mi
Shoe Air Pegasus (wh/bl)
Comments Upstate New York. Dropped the family off at the outlets. Took a look at a few stores but the mountain range in the background was too tempting. Bought some much needed kicks from the nike outlet and drove off to the base of a ridge line. Ran straight up for about 20 mins before finding some trails. mid way through i hit an opening that led to a hilltop gorge. Clear blue water, mossy hills and the leaves were just starting to change. The perfect weather didn't hurt either. Very relaxing 10 miles in the hills. Perfect unexpected run...
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Distance 10.00 mi
Shoe Air Pegasus (wh/bl)
Comments Upstate New York. Dropped the family off at the outlets. Took a look at a few stores but the mountain range in the background was too tempting. Bought some much needed kicks from the nike outlet and drove off to the base of a ridge line. Ran straight up for about 20 mins before finding some trails. mid way through i hit an opening that led to a hilltop gorge. Clear blue water, mossy hills and the leaves were just starting to change. The perfect weather didn't hurt either. Very relaxing 10 miles in the hills. Perfect unexpected run...
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